How to block social media at night on iPhone
Choose protected hours (for example 10:30 PM to 6:30 AM), select your social apps with Apple's Screen Time picker, and decide in advance whether extra time is allowed during those hours. Apple's Downtime can do this, and Time Debt adds a bedtime window where borrowing can be switched off.
Step by step with Time Debt
- Open your plan and turn on bedtime protection.
- Pick start and end times. Windows that cross midnight are handled correctly.
- Choose whether borrowing is allowed during bedtime. Off by default in bedtime-focused plans.
- Keep messages, alarms and anything essential outside the plan. Emergency Access is always free.
- Optional: a reminder 15 minutes before protection starts.
With Apple's built-in Screen Time
Settings › Screen Time › Downtime lets you schedule a period when only allowed apps are available. It works well, but "ignore limit" is one tap away.
Time Debt does not claim to improve sleep. It helps you keep a boundary you chose. Build a full routine with the plan generator.
Questions
Can I block apps only at night?
Yes. Both Apple's Downtime and Time Debt's bedtime protection apply only during the hours you choose.
What if I need my phone during bedtime hours?
Keep essential apps outside your plan. Time Debt's Emergency Access removes its shields until tomorrow, free, at any time.
Extra screen time today costs time tomorrow.
Set your limit, borrow deliberately when you need to and see exactly how tomorrow adjusts. Free core plan, no account.